Dorsal Raise

Teaching points

• Lay on your front with your arms bent and fingers on your temples
  
  
• Slowly lift your chest and stomach off the floor, keeping the hips and legs still
  
  
• Hold for 2-3 seconds before slowly lowering the upper body back to the floor
  
  
• Movement should be coming from your lower back only

Variations & progressions

• Extend your arms out in front of you to add extra weight to lift

Muscles worked

• Erector spinae
  
  
• Multifidus

Alternative exercises

• Superman
  
  
• Back extension machine
  
  
• Back extension with a swiss ball

Related injuries

• Lower back pain